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Low-Carb Jambalaya with Chicken Shrimp and Sausage with serving utensils garnished with fresh parsley.

Low Carb Jambalaya with Chicken Shrimp and Sausage

Print Recipe
Low Carb Jambalaya with Chicken, Shrimp and Sausage is a healthful and nutritious twist on the New Orleans classic that's made with cauliflower "rice."
Course Chicken and Turkey
Cuisine American
Diet Diabetic, Gluten Free, Low Fat, Low Lactose
Prep Time 30 mins
Cook Time 30 mins
Total Time 1 hr
Servings 6
Calories 439

Ingredients

  • 2 boneless skinless chicken breast halves
  • 4 tablespoons olive oil or as needed, divided
  • Salt and freshly ground black pepper
  • 2 tablespoons Cajun seasoning preferably salt-free, divided
  • 1 bag (16-ounce) cauliflower "pearls" (also called riced cauliflower) or 1 large head cauliflower, grated
  • 1 large onion finely chopped
  • 2 stalks celery chopped
  • 1 medium red bell pepper chopped
  • 4 cloves garlic minced
  • 1 tablespoon Hungarian paprika
  • 1 package (14-ounce) Andouille sausage sliced
  • 1 can (15-ounce) petite diced tomatoes undrained
  • ½ pound large shrimp peeled and deveined
  • Tabasco sauce to taste
  • ¼ cup chopped fresh parsley divided

Instructions

  • Preheat oven to 375 degrees. Place chicken breasts on a nonstick baking sheet. Drizzle with 1 tablespoon olive oil. Season evenly with salt, pepper and 2 teaspoons Cajun seasoning. Bake for 22 - 25 minutes or until cooked through to 165 degrees.
  • Place cauliflower on a nonstick baking sheet (or line a baking sheet with nonstick aluminum foil or parchment paper). Drizzle with 1 tablespoon olive oil and season with salt, black pepper and 1 teaspoon Cajun seasoning. Toss so that seasonings are evenly distributed. Roast for 15 minutes alongside the chicken.
  • Meanwhile, heat remaining 2 tablespoons oil in a large skillet or saute pan over medium-high heat. Add the onion, reduce heat to medium and cook 4 - 5 minutes. Add the celery and red bell pepper and continue cooking another 7 - 8 minutes or until very soft. Keep heat at medium.
  • Add the garlic, paprika, remaining Cajun seasoning Andouille sausage and cook 2 minutes. Add tomatoes and shrimp and cook, stirring often until shrimp is cooked through and translucent.
  • Cut the chicken into ½-inch pieces and toss with any juices on the baking pan. Add the chicken to the pan along with cauliflower and heat through. Adjust seasonings and add Tabasco sauce to taste.
  • Add half the parsley. Transfer to a serving platter and garnish with remaining parsley.

Video

Notes

SUBSTITUTION:  Can also use regular kielbasa, turkey kielbasa or smoked sausage.
Once prepped, the cauliflower jambalaya comes together quickly. While the chicken cooks in the oven, saute the vegetables and roast the cauliflower pearls.
TO REHEAT:  Place in an oven-safe baking dish and reheat at 350 degrees until heated through.
FREEZER-FRIENDLY:  Cool completely then place in an airtight container or small containers as desired. Freeze for 1-2 months. Thaw in the refrigerator or slowly in the microwave then reheat in a 350-degree oven until heated through.
 
 

Nutrition

Serving: 1 | Calories: 439kcal | Carbohydrates: 7g | Protein: 29g | Fat: 33g | Saturated Fat: 9g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 135mg | Sodium: 941mg | Potassium: 586mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2668IU | Vitamin C: 32mg | Calcium: 55mg | Iron: 2mg